WOD: 10/15/19

Skill/Stability/Strength
1a) Slight Decline DB Bench Press: 2/5 x 10 (2 warm-up sets + 5 ”work sets” with a challenging load)
– elevate the front of the bench on a 45# plate – roughly 3” off the floor

1b) Symmetrical Stance 1-Arm DB or KB Rows – pronated grip: 2/5 x 10 ea. (2 warm-up sets + 5 ”work sets” with a challenging load)

Conditioning
AMRAP 15:
15 Calorie Row
15 Toes-2-Bar
15 DB Push Press (50, 35)

Extra Credit 
AMRAP 5:
25 Banded Triceps Pushdowns (light band)
25 Banded Pulldowns (same band)

1 thought on “WOD: 10/15/19

  1. FRANCES. 3+10 CAL / 10/SIT-UP
    MARLEN 4+6 CAL / 15/K2E
    BRIAN M. 4+7 T2B RX
    STEVE 3+6 T2B. 40/K2E/T2B
    HOLLY. 4+8 VUPS
    KATHY 5 K/K2E
    IVAN 4+5 DB PP. 35/K2E
    MICHELLE 5+7 CAL. 15/SIT-UPS
    ARTURO 3+5 CAL 25
    ANTHONY 5+5 T2B MOD
    VIVIANA 4+6 K2E. 20/K2E
    DUSTIN 3+12 T2B RX
    KAITLYN. 3+5 CAL. 25/K2E

    BRIAN 🙂
    JULIE 4+4 T2B
    MATT V 4+11 T2B
    JEREMY
    ALICIA 3+11 T2B
    PAUL 🙂
    MAYYRA 5+11 CAL 25

    CAM. 5+11 CAL RX
    MEREDITH 4+1 CAL
    JEN 4+10 VUPS
    MICHELLE 3+12 CAL
    BERNICE 3+5 CAL
    DAN H 6+10 CAL RX
    EMILY 5. K2E/15

    ERIC H. 4+15 KU 35
    PADDY 4+14 T2B RX
    CUTTONE 5+4 T2B RX
    RON E 4+15 CAL. 40
    JOHN S. 4+15 T2B BARBELL
    ASHLEY. 4+2 PP. 15
    NATHAN N 5+13 PP RX
    MONI. 5+2 CAL KNEES
    DIXIE 🙂
    GOODWIN. 4+15 T2B RX
    VICTORIA. 4+15 CAL. KNEES

    ERIC A 4+6 T2B RX
    MAYA 4+12 CAL SIT-UPS
    ABRAHAM 3. 40
    SHANNON. 4 VUPS. 25
    KRISTIN. 4+17 CAL
    AMY. 4+15 CAL. 25
    GINA. 4+1 KNEE 20
    APRIL. 3+12 PP BIKE
    ANDREW 5+15 CAL VUPS
    CHAD. 6 RX

    GUS 5+13 T2B RX
    ALEXIS 3+15 CAL. 45/KR
    DAVID 4+15 CAL. 45/KR
    JUSTIN 5 RX
    YESSENIA. 4+10 CAL RX
    BRITNIE 5. 30/KR
    KARA 3+5 T2B. 30
    JESSICA. 4+1 CAL. T2E/ VUPS
    DAVID G. 5+10 CAL RX
    BECCA. 4+15 CAL KR/25
    IAN. 4+8 T2B RX

    FRITO 5+3 T2B RX
    YER. 4+15 KR. 20/KR
    CARLOS 4 RX
    ANDRES 4+8 T2B RX
    KASEY 4+1 CAL KR
    NATALIE 3+1 CAL. 20/KR
    SHANNON. 4+9 CAL. 20/KR
    ALI. 3+10 PP RX
    JAZMIN. 3+8 CAL RX
    JULIAN. 5+8 CAL. RX
    GABBY. 4+10 CAL RX

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